CrossFit Generate

Thursday, April 24, 2014

FRIDAY 140425

Strength:

10 Rope Climbs

WOD:

10 rounds of:

1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds

Post total calories rowed and dips completed to comments.

Thursday April 24

Strength:

50 Tire Flips for Time!!!

This WOD is brought to you by Adrian Ceja and the letter B! :-)

WOD:

12 min amrap

3 squat cleans

4 thrusters

5 back squat

200m run

The point of the workout is to not put the bar down, (except while running) have somewhat of a heavy weight, but to keep the movements quick."

Tuesday, April 22, 2014

WEDNESDAY 140423

Strength:

Deadlift 5-5-5-5-5 reps

Post loads to comments.

WOD:

Then, Masters Qualifier Event 4

For time:

100 pull-ups

100 wall-ball shots, 20-lb. ball

TUESDAY 140422

Strength:

Bench Press:

3 Rounds

5 Light

5 Medium

5 Heavy

WOD

5 rounds for time of:
135-lb. barbell overhead walking lunges, 25 feet
15 knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 120818.

Sunday, April 20, 2014

MONDAY 140421

Masters Qualifier Event 3

Three rounds for time of:

50-calorie row

15 handstand push-ups

50 double-unders

Post time to comments.

Easter Sunday

Hero WOD for Easter Sunday!

30 HSPU at Home

And enjoy the rest of the day with your family!

Happy Easter!

Friday, April 18, 2014

FRIDAY 140418

Amanda

9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches

Post time to comments.

Compare to 130130.

Wednesday, April 16, 2014

THURSDAY 140417

Warm Up:

Rope Climbs

Strength:

Bench Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of 95-lb. shoulder press

Rest 15 seconds

Post total calories rowed and shoulder press reps completed to comments.

Tuesday, April 15, 2014

TUESDAY 140415

Nukes

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

Enlarge image

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills,Calif.--assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif.--died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Posted by Pukie at 5:00 PM | Comments (17)

Wednesday April 16

It was Kim's birthday yesterday, so she picked a WOD for the rest day! You can think Kim for a much needed ABS day! These are some of Kim's favorites and least favorites, just the way a great WOD should be!

Happy Birthday Kim!

Warm Up:

20 One Armed Push Ups

10 Skin the Cats

Strength:

Swing Sally Up:

Overhead Squats (45/35)

WOD:

20 min AMRAP

30 Sit Ups

1 min L-Sit

20 Leg Lifts

1 min L-Sit

10 Toes 2 Bar

1 min Plank

Monday, April 14, 2014

Monday April 14

MONDAY 140414

Warm Up:

WOD:

Weighted pull-ups 5-5-3-3-3-1-1-1-1

Post loads to comments.

Thursday, April 10, 2014

Friday April 11

FRIDAY 140411

Warm Up:

1000 m Row or 800 m Run

30 HSPU

WOD:

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

Post reps for each set to comments.

Wednesday, April 9, 2014

Thursday April 10

THURSDAY 140410

Warm Up:

5 Rope Climbs

3 Min Plank

WOD:

Justin

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups

Post time to comments.

Tuesday, April 8, 2014

Wednesday April 9th

WEDNESDAY 140409

Warm Up:

3 Rounds of MARY

5 HSPU

10 Pistols

15 Pull Ups

Then

3 Lengths of Spider-Man Crawl

WOD:

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130915.

Monday, April 7, 2014

Tuesday April 8

Warm Up:

40 Push Ups

50 Sit Ups

60 Jump Squats

Strength:

3 Rounds of Bench Press

5 Light

5 Medium

5 Heay

WOD:

This one was suggested and created by Laura Van Duesen

20 minute AMRAP

5 burpee pull-ups
10 kb swings or sumo deadlift high pulls (preferred)
15 box jumps
20 wall ball sit-ups
And, I might even add a 100 m run. It's going to be beautiful on Tuesday!

Sunday, April 6, 2014

Monday April 7

MONDAY 140407

Warm Up:

500 m Row

Then

Taylor

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.

WOD:

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

The results of a great day!

Sunday HERO WOD

Happy weekend everyone! It has been a fun one. Tehya did get sick however this morning and she is in bad shape and Amanda is at work. I told her that we need to go do the Hero WOD and Tehya said, "Don't worry I will tell them what to do."

So, I laughed and asked what she wants everyone to do. She told me the following exercise and the numbers. See if you can guess what her favorite number is.

5 Rounds

5 HSPU

5 Squat Cleans

5 Strict Pull Ups

5 Burpees

500 m Row

Make sure to think of Tehya!